Spread that checkered blanket and pull out the corn on the cob. What better way to celebrate summer than a picnic? But even picnics can be treacherous for your tummy – in more ways than one. Find out how you can pack a healthy picnic that won’t feel like a diet plan… or a bacterial feast.

They offer filling fiber, lots of nutrients and a satisfying crunch to the rest of the meal.

Pass on the FatPick low-fat meats like turkey or chicken for sandwiches and serve them on whole wheat breads or tortillas.

Or you can try a soy deli substitute like soy turkey, pepperoni or ham.

Top a green salad with tuna or grilled fish.

And toss some reduced-fat cheeses like individually wrapped string cheese into the cooler.

Build a Better SandwichFlavor – and fatten – your sandwiches with a smear of mustard, lettuce, tomato, and onions. The veggies will add fiber, nutrients and crunch.

Dabble in DessertIt’s not illegal to skip the brownies and dive into fresh fruit instead.

But if you want to have your cake and eat it, too, serve up a heavenly slice of angel food cake with fresh berries.

Drink SmartA 16-ounce bottle of sweetened iced tea packs 200 calories! Also on the no-no list is lemonade and sugary sodas. Instead, pack plenty of cold water flavored with lemon, lime, orange, or even cucumber slices and sprigs of mint.

You can also take along unsweetened iced tea, mineral water, low-sodium vegetable juice, and calorie-free beverages like flavored seltzer to quench your thirst on a hot day.

Head Off Food PoisoningOf course, it doesn’t matter how healthy your picnic is if you get food poisoning. Let a food reach a temperature between 40 and 140 degrees Fahrenheit, and the small number of bacteria normally present will multiply, creating toxins that make you sick.

Before long, you’ll be nauseated, vomiting, dizzy, and having abdominal cramps; clearly not the picnic you planned.

Most of the time, bouts will last only 24-48 hours. During that time, drink lots of clear fluids so you’ll stay hydrated. When symptoms pass, return to plain foods like rice or potatoes that are easy on the stomach. See a doctor if your symptoms last more than two days.

The best move is to shut out the bacteria in the first place by handling your food safely. The following are tips for doing just that:

Also use insulated bags, coolers or thermoses to keep foods chilled or hot.

When you arrive at your destination put the chest in the coolest place possible, never in the car trunk.

Stay CleanBefore you handle any of the foods you’re preparing, wash both your hands and the containers you plan to put the food in.

Pack SmartDecide which foods you’ll eat last, such as fresh fruits and yogurt, and put them on the bottom of the cooler. The last things you pack should be the foods you’ll dive into first, such as drinks and snack foods.

Foods packed first stay cooler longer because of all the cool foods on top and because they’re exposed to less air each time you open the cooler. So if you’re going to be packing items that need to be colder, like meat or dairy products, you may want to put them toward the bottom and dig them out when you’re ready for them.

Pack UpAfter everyone has filled their plates, put all leftovers back into the cooler. Throw away any food left out more than two hours, or over one hour if the temperature is hotter than 90 degrees.

What's Your Food Safety IQ?There's nothing worse than polishing off a delicious meal only to be struck with nausea, vomiting and diarrhea. Little did you know when you were enjoying your gourmet feast that you'd be paying a heavy price within hours. Food poisoning, whether contracted in a restaurant or in your own home, is never fun. But are you unnecessarily putting yourself at risk for food-borne illness? Take our food safety quiz and find out.